1. Stand strong, with your feet placed at slightly narrower than shoulder width apart, a slight bend at the knee
2. Using your abdominal and calf muscles, begin to jog on the spot pulling your knees up to hip level being sure to keep your back upright at all times
3. Maintain a loose body, always keeping a bend at the knee to cushion the impact
4. Continue for the specified amount of reps or time
The primary muscles used in High Knees are the Abs and Calves. The secondary muscles used are the Glutes and Quads.